Creatine & Longevity: The Surprising Science

For years, creatine has been a favorite among athletes for building strength and muscle mass. But recently, researchers have started uncovering new benefits that go far beyond the gym—especially in areas like brain health, aging, and cardiovascular function.

While fitness enthusiasts have long praised creatine, science is now showing it may also support healthy aging in powerful ways.

More Than Muscle: Creatine and the Brain

Creatine isn’t just stored in muscles—it’s also found in the brain, where it plays a vital role in energy production. Your brain uses a lot of energy, and creatine acts like a backup power supply during moments of high demand, like when you’re concentrating or learning something new.

Several studies have looked at whether boosting brain creatine levels can improve memory and focus. Results have been mixed, but one reason might be that some people start with higher brain creatine levels than others. If your levels are already high, supplementation may not do much—like topping off a full gas tank.

Still, two major reviews offer promising findings:

• A 2023 meta-analysis of 16 trials found creatine improved memory, attention, and processing speed.

• It also showed that the effects were especially strong in older adults and in women, a group that often assumes creatine is “just for men.”

Creatine and Mental Health

In a recent study, researchers tested creatine alongside cognitive behavioral therapy for depression. The group taking creatine had significantly better outcomes than the placebo group. This lines up with growing research connecting energy metabolism in the brain to mental health conditions like depression.

Aging, Bone Health, and Frailty

Another area where creatine is showing potential is in combating age-related muscle and bone loss—a condition known as osteosarcopenia. This condition leads to increased frailty and risk of fractures, especially in older adults.

A 2024 review suggested creatine, especially when combined with resistance training, may help preserve both muscle and bone health, making it a promising option for older individuals trying to maintain strength and mobility.

Cardiovascular and Metabolic Support

A small pilot study published in late 2024 explored creatine’s effects on vascular health in older adults. After four weeks of supplementation, researchers observed:

• Better blood flow

• Lower fasting glucose

• Reduced triglyceride levels

These are all important markers for heart health and suggest creatine could support cardiovascular function as well.

Common Concerns and Myths

Despite creatine’s benefits, some concerns continue to circulate. Here’s what the evidence says:

• Water retention: Creatine can cause some water retention at first, but long-term use does not lead to bloating or “water weight.”

• Hair loss: This concern came from a 2009 study where creatine appeared to raise DHT levels—a hormone linked to hair loss. But follow-up studies haven’t confirmed this, and there’s no direct evidence that creatine causes hair loss.

• Kidney function: Creatine converts into creatinine, a marker used to assess kidney function. Supplementation may raise creatinine levels on blood tests, but this doesn’t mean the kidneys are damaged. In healthy people, creatine is considered very safe. For those with kidney disease, consult a doctor before use.

• Uric acid: Contrary to old beliefs, creatine may actually lower uric acid levels and reduce the risk of gout.

Dosage and Form

Most research uses creatine monohydrate. It’s affordable, well-studied, and easy for the body to absorb.

Recommended dose: 5 grams per day
There’s no need for a “loading phase.” This steady dose gradually saturates your muscles and brain over time with fewer side effects.

Final Thoughts

Creatine is one of the most well-researched supplements available. While it’s often associated with athletes, new research shows it may also:

• Improve brain performance

• Support mental health

• Slow age-related muscle and bone loss

• Improve heart and metabolic health

And all with a strong safety profile and low cost. If you’re looking for a supplement that supports both physical and cognitive health, creatine is worth considering.

As always, speak to your healthcare provider before starting any new supplement—especially if you have existing health conditions. But if your goal is to stay sharp, strong, and active as you age, creatine might be a smart addition to your routine.

Research sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8912287/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/
https://pubmed.ncbi.nlm.nih.gov/39488067/
https://www.mdpi.com/2218-273X/9/9/406
https://pmc.ncbi.nlm.nih.gov/articles/PMC7296259/
https://pubmed.ncbi.nlm.nih.gov/40014064/
https://pubmed.ncbi.nlm.nih.gov/39796490/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5772850/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6322506/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8949037/
https://pubmed.ncbi.nlm.nih.gov/23851411/
https://pubmed.ncbi.nlm.nih.gov/19741313/